Sugar Free Coconut Desserts
(Fructose Free)


3 Fabulous Fructose Free Desserts for Kids
with Loads of Fantastic Coconut

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Let me just begin by saying that keeping your kids sugar free is a tad tricky.  I have not got it entirely right.  But just being aware of how much of the processed stuff they are putting in their bodies, is a step in the right direction.  

For those of you who are confused – fructose and glucose are both sugar.  If you get all scientific and look at their molecular structure, it is there that they differ.  

Fructose is quite damaging to our blood vessels and it causes our blood sugar to spike and plummet uncontrollably.  Glucose is less damaging.  It is released more slowly into our blood stream, and it is a slightly better option when considering which sugar to use.

So, these recipes use a natural sweetener called rice malt syrup*.  This is made from fermented cooked rice and is a blend of complex carbohydrates, maltose and glucose.  So what that means is that the sugar is mixed with a carbohydrate (the rice) which makes it slow-releasing – which we want. (i.e.  No more crazy kids running around and hanging from the chandeliers.)  

Alright, so now that the nutritional lesson is over – let’s get to the recipes!!

Ps – I can’t take any credit for these.  They come from Sarah Wilsons “I quit sugar kid’s cookbook”. (1)


Healthy Coconut Candy Bars
(Vegan & Paleo Friendly)


Choc Dipped Coconut Bars

MAKES ABOUT 30

PREPERATON TIME: 40 MINUTES

COOKING TIME: 5 MINUTES

This recipe is easily halved.

COCONUT FILLING:

  • 2 cups coconut milk
  • 120ml rice malt syrup
  • 6 tablespoons coconut oil
  • 4 cups desiccated coconut
  • A pinch or 2 of salt                                                               


RAW CHOCOLATE COATING:                                            

  • 2 cups coconut oil
  • 1 cup raw cacao powder
  • 4 tablespoons rice malt syrup
  • A pinch or 2 of salt


1.  Start by making the coconut filling; add the coconut milk, rice malt syrup and coconut oil in a medium sized pan.  Over a low heat, stir the ingredients together until they are nicely combined, then mix through the desiccated coconut.

2.  You could either line 2 trays with grease proof paper or you could use one deeper tray.  If you use 2 trays, press the mixture into the trays so that it is about 1.5cm thick.  If you want to use one tray, press it down till it’s about double that thickness.  Put it into the fridge until it has set.

3.  When it has finally set (it doesn’t take long – I’m just impatient), cut it into bars.  You can also pop it into the freezer until it is cold, as this will make coating it in the chocolate a bit easier.

4.  For the chocolate:  place all the ingredients for the raw chocolate coating in a double boiler.   Give it a good stir so that is has a velvety smooth consistency.  Try not to eat this while it cools slightly.

5.  Dip the coconut bars into the chocolate. This will be its first coating. Place them on a tray lined with that trusty grease proof paper again and refrigerate until set.  When they are completely set, give the bars a second dipping in the chocolate.  Put them back into the fridge for about 10-20 minutes. They are now ready to serve.


Coconut Ice

MAKES ABOUT 32

PREPERATION TIME: 2 HOURS

COOKING TIME: 5-10 MINUTES

This recipe is easily halved.

  • 2 cans of coconut milk (800ml)
  • 315ml coconut oil
  • 250ml rice malt syrup
  • 8 cups desiccated coconut
  • 2 pinches of beetroot powder or a dash of red food colouring


1.  Grease a big square tin or use 2 20cm tins.  Just to make doubly sure that nothing sticks – line the trays with some grease proof paper and let the paper extend over the rim of the tin by about 2cm.  

2.  Put the coconut milk, coconut oil and rice malt syrup into a pan over a low heat, stirring until it’s all melted and well combined.  Take it off the heat and stir through the desiccated coconut.  Using half this mixture, press it into the tray or trays, which you lined with the grease proof paper.  To help speed up the process, put it into the freezer to help it firm up.

3.  While that’s doing that – add the beetroot powder (or your food colouring) to the other half of the mixture and combine well until it’s a beautiful baby pink colour.  Press this delicately coloured mixture on top of the mixture from the freezer and refrigerate for at least 2 hours or until nice and firm.

4.  Take it out of the tray and trim the edges if you like it nice and neat.  Cut into squares.


* Rice Malt Syrup can be bought at some health food stores.  The one I use is made by Health Connection Wholefoods.

1. Wilson, Sarah. I Quit Sugar Kid's Cookbook.



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